Small habits lead to big success!
February 4, 2021
Written By: Coach Mairead When you decide to make some changes in your health and nutrition, where do you start? Do you Google frantically and get overwhelmed by information? Maybe you ask a friend what they've done and try to do the same. Maybe you start focusing on monitoring the outcome you want, whether it's weight, blood pressure, or lab blood work values. Do you think about your habits?
Your habits drive the outcomes you're looking for, no matter what you want that outcome to be.
Losing weight or changing your blood work isn't a habit in itself - it's an outcome that can be influenced by the habits you do every day, including how you eat and how active you are. Instead of getting so caught up on the outcome we're looking for, our nutrition clients are more successful when they focus on the habits and behaviours they can control.
We want these habits to be simple and attainable things you can do on a regular basis - if it's too complicated, you won't stick with it and then we won't get the outcomes that we're looking for.
We also want to be able to measure it, preferably in a yes/no format that we can see easily see. Did I drink at least 8 cups of water? Did I include a half plate of vegetables at dinner? Did I have a balanced snack in the afternoon when I know I need it? Did I do some kind of food prep this weekend to make my life easy?
The yes/no format of these habits let's us easily see what we did and didn't do. In On-Going Nutrition Coaching, we use a habit tracker sheet that you can keep on your fridge or wherever you will regularly see it. The tracker helps you see whether you've hit all your habits you need for the day and week. It helps you stay accountable to the goals you've set, and to share that success and consistency with your Nutrition Coach!
If we're not seeing the outcomes we want, we can see if we were consistent with the habits, or if there's further habits we need to include.
The habits we do day-in and day-out are what lead to the health outcomes we want. We can't directly control our health markers, whether that's weight, body fat, or blood work. We CAN control the HABITS that influence those markers.
If you're ready to take a deep dive into the nutrition habits that can change your life, let's chat. Email mairead@degreefitnessseaforth.com
for more info on our Nutrition Programs (currently all virtual!) and to book your FREE Bite-Sized Nutrition Chat to find the best fit for you.
Struggling with cravings? We can help! Find your Conquer Your Cravings e-book here!
This e-book gives you the tools and tricks you need to make peace with your food cravings and find strategies to move past them.
Written By: Coach Sienna Showing up for yourself is so important but its often overlooked and dismissed. Showing up for yourself isn't some cheesey, made up statement. There is meaning behind it and science! Showing up for yourself is an empowering practice that can transform the way you live, love and lead! BUT what does showing up for yourself actually mean? And why does it matter so much? S howing up for yourself is... Not Selfish You matter and you are important! Treat yourself as if you were a loved one. It means honoring your own needs, values and well being to achieve overall wellness. This means being consistent in the way you treat yourself, not just when it's convenient to you! It is…. Keeping your word to yourself and keeping those promises Choosing rest to prevent burnout It means giving yourself grace and speaking kindly to yourself (Its your first time living!) Prioritizing growth even if its uncomfortable Creating boundaries and sticking with them Say No when something doesn't align with you or your beliefs I t's about treating you like you are worth caring for not only when you have “deserved it” but because you are worth that care, always! Why does all of this matter? It strengthens your relationship with yourself Prevents you for burning or crashing out Builds self confidence as well as trust in yourself Helps you stay balanced emotionally and physically The more time you spend getting to know yourself you learn and discover hobbies! You learn that YOU CAN DO IT and that YOU CAN DO HARD THINGS! You become more present for others! You are no longer pouring from an empty cup! What does this look like in real life? Drinking enough water even though you would rather skip it Going on a walk or doing meditation to have time for yourself to avoid crash out Keeping promises you said you would Letting go of perfection and simply doing the best that you can with what you've got S tart showing up for yourself today! Let yourself know that you've got you :) --- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!
Written By: Coach Kelly I’ve been exercising since high school... I don’t want to age myself tooooo much ;) but that was quite sometime ago. I meet with people all the time who are looking to get started. They are looking to lose weight, tone up, feel better, happier, increase bone density, do something for them, for various reasons. I’m going to give you two of the most important things that you need to do to make your fitness stick, through al season nd all set backs. Write these down, memorize them, and repeat them over and over. You’ll always succeed. Forget about motivation Seriously, forget it. Motivation comes after you get started. It comes when you start to see results; it comes when your pants fit different; it comes when you’re not out of breath going up stairs; it comes when you are running down the soccer field with your kids; it comes when you are happier; it comes when you feel less anxious, less depressed; it comes after you get started. Remember your why Why are you wanting to get started? Why do you want to spend money and time at a gym? Are you willing to do this for months, if not years? When your schedule gets busy, or your kids get sick, why will you keep coming to classes or appointments? You just need to get started, and you need to clearly understand why you are starting in the first place. After that, you must stick with it. Even when y you’re tired, when you’re frustrated, when you want to give up. Everyone wants the quick fix. We will spend hundreds, if not thousands of dollars on supplements that promise to help us lose weight, feel better, but honestly, nothing will compare to the eating some vegetables and getting in a structured workout with a Coach or at a gym 2 - 3 times per week. I know it’s hard. I know it’s hard. Like, I really, really know it’s hard. But, as you’re reading this, look way down the road, like 1 year, then 3, then 5 years. How do you want to feel? As hard as it is to get started, it will be even harder if you don’t do anything. You deserve to invest in yourself. You deserve to feel good. You have got this and we believe in you - Let’s go! ----- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!
Written By: Coach Kelly My gym ownership journey started in December of 2019. At the time I was managing the day to day Degree, coaching classes/appointments and running events/programs. The previous owner had some really exciting things coming up in her life that required big changes. One of them being handing over the keys to someone else. It was an immediate yes, and an absolute honour! Degree was originally founded as a place to workout with a group of like minded, amazing people. Using fitness as a vehicle for a better overall life (happier people, healthier people). I always believed int eh original mission, vision an values of Degree and they haven’t changed much over the years :) Fitness to me was a way to escape; I could move my body, stay strong and feel empowered when everything else around me felt like it was falling apart. I’ve continued to use fitness to improve my overall health and strength, and just like when I first started, to stay grounded when everything else feels shaky. Fitness to me, and at Degree, is more than muscles. It’s helping our clients have a safe space they can come, be themselves, and workout with their gym buddies. As they do this, the most amazing things happen, and it makes our hearts soar as you Coaches… We see you light up when you crush a hard workout, or do something you didn’t think you could do. When you share a bright spot and everyone in your class is genuinely happy and excited for you, too! When you start to realize, and believe , that you are whole heartedly capable of anything you put your mind to. That you are worth it; you always have been. Degree is the cornerstone of health and wellness, and we will always be here to help you, and our community live their happiest, and healthiest lives! ----- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!